The Natural Process of Ageing

Whether we like it or not, we are all growing older every single day. We are not the same person we were 15 years ago, not physically, psychologically or socially. The process of getting older is known as ageing. Some of the first things that might come to mind when you hear the word ageing, is wrinkles, gray hairs, and sagging. However, ageing goes beyond the outer appearance. The bones also get less dense, some organs begin to slow down and cells are slower at regenerating which can lead to disease. There are many processes in play that attribute to ageing. This article features 3 of the main causes of ageing: Oxidative stress, Telomere shortening and Glycation.

Oxidative Stress

Every day, our cells make energy in the form of a substance called ATP. While making ATP, oxygen atoms are exchanged and passed to different molecules. Oxygen has a negative charge and therefore binds to different molecules to become neutral and stable. However, occasionally one of those oxygens gets loose from the process. This free oxygen is called a reactive oxygen species (ROS) or free radicals. Because of the negative charge on the oxygen, it finds other molecules to bind to in the body, such as proteins, cell membranes, and DNA. When the oxygen binds it creates damage and can destroy the cells. When we are young, our bodies have antioxidant molecules that help prevent reactive oxygen species from causing damage. However, as we age, the number of these reactive oxygen species increases and there is less of the protective antioxidant molecules. This causes an increase in damage to our cells and can lead to some of the common ageing problems. For example, grey hair can be caused when reactive oxygen species (O-) bind to water (H2O) in our hair resulting in hydrogen peroxide (H2O2). The hydrogen peroxide bleaches the hair, making it appear gray or white.

Telomere shortening

Our cells are constantly regenerating. As old cells die, our bodies replicate the DNA and create new cells. At the end of DNA, there is a small portion called a telomere. Telomeres are caps of the end of DNA. Every time the DNA is replicated, the telomeres become shortened. Once the telomeres become too short, that cell is no longer able to replicate. This causes damages to our cells and tissues and increases the ageing process.

Glycation

As we age, our body becomes less equipped to deal with sugars. The sugars in our blood combine with proteins and fats, creating advanced glycation end products (AGEs). The AGEs will then bind to certain receptors on our cells. This combination of AGEs and receptors (called RAGE) causes an increase in inflammation, a decrease in skin cell growth and causes collagen and elastin to break down. Collagen and elastin are proteins that are present in the skin and organs to help provide structure. Therefore, glycation is one of the reasons that skin becomes more wrinkly and saggy during ageing. Glycation also affects the blood vessels, bones, muscles and organs and can cause decreases in body functioning.

Ageing is a complex process which involves many different mechanisms. While we can’t stop ageing, there are many things that can be done to ensure that you are ageing healthfully.

Vitamin Supplementation Benefits are Real

Editorial by Ralph K. Campbell, MD and Andrew W. Saul

This article as been written by the Orthomolecular Medicine News Service and is posted with their permission. The peer-reviewed Orthomolecular Medicine News Service is a non-profit and non-commercial informational resource. Please subscribe to OMNS here http://orthomolecular.org/subscribe.html and find archived articles here; http://orthomolecular.org/resources/omns/index.shtml

Perhaps the only advantage of getting old is being able to look back and see what worked and what didn’t. Knowledge of severe vitamin deficiency diseases is an example of learning the hard way. The association of vitamin B1 (thiamine) with beriberi was perhaps the first example of the consequences of refining a food. Milling away the unattractive outer husk of the rice that contained the thiamine caused the disease. No drug could substitute for that missing, essential, “vital amine.” That’s how “vitamins” first got their name.

The 1930s

In the early 1930s, more such life-sustaining substances were isolated and also named vitamins. Many studies were done to determine what vitamins were in which foods, and they would subsequently be produced as supplements. The public seemed eager to learn more; vitamins were a very popular subject. Common knowledge exceeded what has been presented to most medical students. Recently, we are seeing a recognition and correction of this inadequacy in medical students’ nutrition education.

Post-war

A big change took place after World War II ended: many new drugs were put on the market. Drugs are designed to either enhance or inhibit a specific biological reaction. Vitamins, as necessary cofactors for many enzymes, also do this. The difference is that the drug is designed to target a specific action, whereas a nutrient works in concert with other nutrients. This can make it difficult to assign results, good or bad, to a single nutrient. But both drugs and vitamins work under the principle of giving an amount sufficient to push the equation to the desired effect.

Dosage

Insufficient quantities of a drug, or vitamin, will not get results. As Abram Hoffer, MD, has said, neither 500 units of an antibiotic, nor 500 milligrams of vitamin C, will get results. Early studies supposedly “proving” that vitamin C was worthless used amounts too small to be of any value. Linus Pauling and other researchers have said the same: if you are going to build a house, be sure you have enough bricks. This is the basis of megavitamin prevention and treatment.

Beta carotene

Amazingly, some still claim that vitamin supplements are actually detrimental. They often refer to a gosh-awful 1994 “study” claiming that beta carotene caused lung cancer. It commenced with a foregone conclusion that beta-carotene is bad stuff. As if to guarantee that it would be found accordingly, the study used long-time smokers as subjects. It is well known that smoking, due to the carcinogenic effects of tobacco tars, is a direct cause of lung cancer. Blaming a vitamin as the cause, in spite of a myriad of studies showing that beta carotene is preventive, makes no sense. [1]

Abram Hoffer, MD, has pointed out that

“With this group of heavy smokers it is certain that a large fraction already had the cancer. . . [T]he beta-carotene group smoked one year more than the no-beta-carotene group . . . How significant is one year more of heavy smoking in increasing the number of advanced lung cancers? The authors do not discuss this.”

Although Dr. Hoffer’s commentary was published both in a medical journal [2] and in the Townsend Letter for Doctors [3], few physicians saw it. Perhaps too many doctors are too busy to read. All doctors are inhibited by having a very limited time for each patient a visit, plus by far too much time required to be spent on the computer with record-keeping, insurance and government mandates.

Doctors need to keep an open mind about vitamin therapy. We should avoid the mistake many politicians are following: If they don’t agree with me, they are the enemy. Good medicine should at least listen to and examine the other side.

References

1. Saul AW. Which kills smokers: “Camels” or carrots? Are smokers getting lung cancer from beta-carotene? Orthomolecular Medicine News Service 2008. 4:23, Nov 18. http://orthomolecular.org/resources/omns/v04n23.shtml

2. Hoffer A. The Finnish antioxidant and lung cancer study. J Orthomolecular Med 1994. 9:2, 67-70. http://orthomolecular.org/library/jom/1994/pdf/1994-v09n02-p067.pdf

3. https://www.tldp.com/Indices/96authr.htm
Also: https://www.townsendletter.com/Oct2007/EDvitaminwar1007.htm

FOOD ALLERGIES: I had them as a kid, and treated them as a pediatrician

This article as been written by the Orthomolecular Medicine News Service and is posted with their permission. The peer-reviewed Orthomolecular Medicine News Service is a non-profit and non-commercial informational resource. Please subscribe to OMNS here http://orthomolecular.org/subscribe.html and find archived articles here; http://orthomolecular.org/resources/omns/index.shtml

by Ralph K. Campbell, MD

I am writing this out of the firm belief that “it takes one to know one.” I don’t know at exactly what age it started, and of course, my mother, now, can’t tell me. By school age, we both knew that a normal kid didn’t make the noises when talking like I did. Some described it as “he sounds like he has a clothespin on his nose.” What I am describing is nasal allergy due to sensitivity to cow’s milk.

A childhood dairy dilemma

In the ’30s and ’40s there was much general knowledge about vitamins, but little about food allergy. Fortunately, my mother stumbled (or was it was divine intervention?) across a remedy. She found I couldn’t tolerate a big glass of supposedly good-for-me cow’s milk. But tasty, readily available New York aged cheddar cheese didn’t give me any trouble.

We have since learned what was happening: The milk sensitivity was causing such swelling of the inferior nasal turbinates—mounds of tissue projecting toward the dividing septum, designed to moisten incoming air and trap dust and other particulates, like pollens—that they nearly completely blocked my nasal airway. Accompanying the swelling was itching, relieved by executing the “allergic salute” – a swipe of the nose with a sleeve that covered the forearm.

In this situation, secretions could only go down the “back door” where they irritate the area where the nasal airway drains into the throat. This is where the adenoid resides: a lump of lymphoid tissue like the tonsils, designed to intercept harmful bacteria. In children with nasal allergy, both of these areas of lymphoid tissue seem to enlarge, often prompting an adenoidectomy while leaving tonsils to their separate fate.

Ear issues

This also is the area where the Eustachian tubes converge. These tubes allow air to move out of the middle ear space so that the ear drum can vibrate when sound waves strike it. The ear drum is linked by three little bones to the inner ear and its drum-like membrane. The inner ear looks like a snail (so the medical term is cochlea), and is filled with a liquid. It is lined with “hair cells” along the spiral that are part of the auditory nerve. A marvelous mechanism: when sounds impinge upon this inner membrane, vibrations of the fluid sweep over the hair cells — those closest to the base of the membrane signal the high tones, and the more distant ones near the center of the cochlea signal the lower tones.”

The upshot of a stuffy nose and post nasal drip may be several possible problems including hearing loss. Since bacteria thrive better in warm, damp, dark places with poor ventilation, middle ear infections result. Pain can be a prominent feature of a flourishing middle ear infection. Ear infection has been identified as a top cause for a child needing an emergency room visit.

Asthma

Asthma is a condition in which the smooth muscle around branches of the respiratory tree (bronchi) constricts with varying intensity. Breathing out is more difficult because the pressure from the surrounding alveoli compresses the bronchi still further. It can be intense enough to be life-threatening and require the immediate relief from a shot of adrenalin. The bronchospasm (contraction of the smooth muscle around the bronchial tubes, narrowing the airways) makes it difficult (and sometimes frightening) to move air in or out. This attack can be precipitated by the patient’s food allergy or by many other factors such as irritants like dust, or by the polluted air we attempt to breathe. It also may be triggered by other allergens such as animal dander, dust mite excretions, and pollens. With so many causes of nasal allergy and asthma, it can be difficult to determine which food allergen is responsible. In 1957, I devised a procedure (described below) to help with this process. We expect food allergies to be manifest in the gastro intestinal track, and it helps to know the symptoms. But in looking for the culprit, if it also causes symptoms in the respiratory system, these are more distinctive and may appear more quickly after ingesting the food.

Who done it?

To pin down a food allergen, we need to remember what was eaten. Suspicious suspects are those foods related in time to the onset of signs and symptoms. One is not usually allergic to spaghetti, but to one or more of its ingredients: tomato, onion, garlic, wheat, etc. The culprit may be as obscure as Red Dye #2 in a breakfast cereal. This is no joke: that was exactly the situation for a boy under my care who had two separate bouts of immediate oral hypersensitivity, also known as angioedema. He was saved by emergency room visits. My own daughter twice experienced anaphylaxis and was hurried to the emergency department. Such episodes require urgent treatment.

What can we do?

First of all, be prepared to avoid big problems. If a patient has had an episode of angioedema, a self-administered form of adrenalin should be prescribed that can be nearby in case of another episode, and future food challenges should be done in the doctor’s office where emergency care can be given if needed.

For garden-variety allergies, make a list of suspicious foods and ingredients. If the reaction is repeated, then go to the “elimination and challenge” procedure. If there is a reaction, wait a few days for recovery, then challenge by trying this single suspect again. If there is a reaction, this is confirmation that this substance should be eliminated from the diet. Remember, this process is too slow if angioedema has been previously exhibited. A severe reaction must be treated immediately with life-saving adrenalin because of its effect on the respiratory tree, particularly swelling of the lining of the larynx and laryngospasm which can be accompanied by the more visible edema of the face. It is mentioned as a serious side effect in many drug ads. There is a wide range of severity in any of these allergy reactions. For example, intestinal allergy can put one out of shape for several days and be accompanied with headache and the “blahs.” Besides their obvious effect on breathing and the gut, food allergies can also produce “fuzzy thinking,” affect the excitatory neurotransmitters, and interfere with normal sleep.

As a side note, in the early 80’s, I corresponded with Dr. William G. Crook, a pediatric allergist in Georgia. We became pen pals as I responded to an article he wrote that was published in Pediatrics, the journal of the American Academy of Pediatrics, that seemed to cover everything I had thought about the subject. He sent me a copy of his book, “Tracking Down Hidden Food Allergy.” It was very readable, including illustrations by his daughter, and, best of all, was accepted by the medical community. [1]

Vitamin C and other nutritional helpers

Relief from allergy manifestations comes from avoidance of the culprit and high dose vitamin C. 2,000 mg of vitamin C every two hours is very effective and quick acting. [2,3]. A deficiency of magnesium and other minerals, very common in the modern world, can lead to asthma and many other health issues. In many cases, asthma symptoms can be reduced or prevented by appropriate doses of supplemental magnesium. [4-7]

Eating a better diet helps, too. [2,7]

Avoid artificial colors, flavors, and preservatives.
Stop eating cold cuts and other deli meats that are preserved, including hot dogs.
Eat more greens — a lot more — especially fresh and raw greens. Eat more legumes (unless there is a peanut allergy).
Drink more water, which will help to flush out antigens.
To achieve and maintain health, I recommend a good daily multivitamin, plus extra B-complex. [2-8]

One nice thing about food allergy is that milder reactions are often outgrown. Also, allergists are finally eliminating the need for bans on peanuts on board an airplane by desensitizing the reactions with administration of increasingly larger doses of peanuts in the office setting, while standing by with adrenalin if they move too fast. There had been a lot of enthusiasm for this program, but January 29, 2019, on Medscape, a real kill-joy article by Gary Stradmauer, M.D., about food desensitizing appeared. An oral peanut derived drug, AR101, was employed, but it only allowed tolerance for about two peanuts. Even this small, positive effect would only last by continually taking the drug. So now attention is turning back to the needle that the allergist relied on for so many years, for more promising desensitizing.

Vitamin C can quell just about any ordinary allergic reaction, including asthma and hay fever. When you are having an attack, the old “2,000 mg every two hours” for a day or two” plan can’t be beat. In my experience, it is bordering on miraculous.

I’m always going back to my simple philosophy: nutrients are safe and effective, so, with a little common sense, you have little to lose.

References

1, Crook WG (1980) Tracking Down Hidden Food Allergy. Professional Books. ISBN-13: 978-0933478053.

2. Saul AW (2005) Allergies. http://doctoryourself.com/allergies.html , http://doctoryourself.com/allergies_2.html

3. Downing D (2010) The Vitamin Cure for Allergies: How to Prevent and Treat Allergies Using Safe and Effective Natural Therapies. Basic Health Pub. ISBN-13: 978-1591202714

4. Davalos Bichara M, Goldman RD. (2009) Magnesium for treatment of asthma in children. Can Fam Physician. 55:887-889. http://www.cfp.ca/content/55/9/887.long

5. Daliparty VM, Manu MK, Mohapatra AK. (2018) Serum magnesium levels and its correlation with level of control in patients with asthma: A hospital-based, cross-sectional, prospective study. Lung India. 35:407-410. https://www.ncbi.nlm.nih.gov/pubmed/30168460 .

6. Dean C (2017) Magnesium. http://orthomolecular.org/resources/omns/v13n22.shtml

7. Case HS (2016) Magnesium Decreases Hyperactivity in ADHD Children. http://orthomolecular.org/resources/omns/v12n20.shtml

8. Campbell RK (2014) Food Allergy, Gluten Sensitivity and Celiac Disease. http://orthomolecular.org/resources/omns/v10n04.shtml .

Nutritional Medicine is Orthomolecular Medicine

Orthomolecular medicine uses safe, effective nutritional therapy to fight illness. For more information: http://www.orthomolecular.org

Find a Doctor

To locate an orthomolecular physician near you: http://orthomolecular.org/resources/omns/v06n09.shtml

The peer-reviewed Orthomolecular Medicine News Service is a non-profit and non-commercial informational resource.

Editorial Review Board:

Ilyès Baghli, M.D. (Algeria)
Ian Brighthope, M.D. (Australia)
Prof. Gilbert Henri Crussol (Spain)
Carolyn Dean, M.D., N.D. (USA)
Damien Downing, M.D. (United Kingdom)
Michael Ellis, M.D. (Australia)
Martin P. Gallagher, M.D., D.C. (USA)
Michael J. Gonzalez, N.M.D., D.Sc., Ph.D. (Puerto Rico)
William B. Grant, Ph.D. (USA)
Tonya S. Heyman, M.D. (USA)
Suzanne Humphries, M.D. (USA)
Ron Hunninghake, M.D. (USA)
Michael Janson, M.D. (USA)
Robert E. Jenkins, D.C. (USA)
Bo H. Jonsson, M.D., Ph.D. (Sweden)
Jeffrey J. Kotulski, D.O. (USA)
Peter H. Lauda, M.D. (Austria)
Thomas Levy, M.D., J.D. (USA)
Homer Lim, M.D. (Philippines)
Stuart Lindsey, Pharm.D. (USA)
Victor A. Marcial-Vega, M.D. (Puerto Rico)
Charles C. Mary, Jr., M.D. (USA)
Mignonne Mary, M.D. (USA)
Jun Matsuyama, M.D., Ph.D. (Japan)
Dave McCarthy, M.D. (USA)
Joseph Mercola, D.O. (USA)
Jorge R. Miranda-Massari, Pharm.D. (Puerto Rico)
Karin Munsterhjelm-Ahumada, M.D. (Finland)
Tahar Naili, M.D. (Algeria)
W. Todd Penberthy, Ph.D. (USA)
Dag Viljen Poleszynski, Ph.D. (Norway)
Jeffrey A. Ruterbusch, D.O. (USA)
Gert E. Schuitemaker, Ph.D. (Netherlands)
Thomas L. Taxman, M.D. (USA)
Jagan Nathan Vamanan, M.D. (India)
Garry Vickar, MD (USA)
Ken Walker, M.D. (Canada)
Anne Zauderer, D.C. (USA)

Andrew W. Saul, Ph.D. (USA), Editor-In-Chief
Editor, Japanese Edition: Atsuo Yanagisawa, M.D., Ph.D. (Japan)
Robert G. Smith, Ph.D. (USA), Associate Editor
Helen Saul Case, M.S. (USA), Assistant Editor
Ralph K. Campbell, M.D. (USA), Contributing Editor
Michael S. Stewart, B.Sc.C.S. (USA), Technology Editor
Jason M. Saul, JD (USA), Legal Consultant

Comments and media contact: drsaul@doctoryourself.com OMNS welcomes but is unable to respond to individual reader emails. Reader comments become the property of OMNS and may or may not be used for publication.

Aging and Oxidative Stress

Oxidative Stress

Oxidation is a chemistry term which refers to a molecule gaining an oxygen atom or losing an electron. Inversely, reduction is when a molecule loses an oxygen atom or gains an electron. Examples of oxidation include an avocado turning brown after being exposed to air, a bumper forming rust or a cut becoming inflamed. All of these processes require oxygen to occur. Oxidation occurs in the form of a redox reaction where one atom/molecule is oxidized while the other is reduced. Every cell in our body uses oxygen to produce energy. Energy production occurs in an organelle in our cells called mitochondria. Mitochondria can be thought of as mini power plants and it is where the body produces most of its energy in the form of adenosine triphosphate or ATP. Ten percent of our body weight is mitochondria and we produce our body weight daily in ATP. Occasionally, during the metabolization of oxygen occurs in the mitochondria products called free radicals are produced.

Free Radicals and Reactive Oxygen Species (ROS)

Free radicals are atoms or molecules which have unpaired highly reactive electrons. Free radicals can interact with other atoms or molecules (such as DNA, lipids and proteins) in the cell and steal electrons from them. This results in aberrations, in the molecule whose electron was stolen, and can lead to cellular damage. Additionally, the now damaged molecule can react with another atom or molecule and this creates a chain reaction which can overwhelm the body’s natural defenses.

Another class of potentially harmful molecules are reactive oxygen species (ROS). Reactive oxygen species are molecules containing oxygen and include oxygen ions and peroxides. They are formed in the metabolism of oxygen and play important roles in normal cell functioning. However, during times of bodily stress ROS’s can dramatically increase which can overwhelm a cell’s defenses and damage the cell.

Damage to cellular DNA can cause the aberrant cell to divide more rapidly than a healthy cell and this is the start of a cancerous cell. It is for this reason that smoking can lead to lung cancer. Therefore, the more oxygen the body uses the more free radicals produced which leads to greater oxidation. In addition to oxygen utilization, free radicals can also be formed from exposure to X-Rays, cigarette smoking, air pollutants, heavy metals, ozone, some medications and chemicals. Keep in mind that oxidation is a natural process and in most circumstances helps the body. Normal cells produce a small amount of free radicals. For instance, internally generated sources of free radicals occur in mitochondria, peroxisomes, xanthine oxidase, phagocytosis, inflammation and during exercise1. Our immune system uses free radicals to destroy bacteria and viruses. The body is well equipped to handle these endogenous forms of free radicals by creating enzymes that reduce ROS, by utilizing antioxidants and by being able to repair the damage done by free radicals and ROS. In fact low to moderate levels of oxidation help modulate the immune system and enhance cellular processes.

Antioxidants

Antioxidants are reducing agents which can donate an electron to free radicals preventing them from reacting with other molecules in the cell. However, when an antioxidant donates an electron it becomes oxidized; therefore, antioxidants must constantly be replenished. Additionally, under certain circumstances antioxidants may become oxidative in nature and increase the oxidative stress on the body. Our main source of antioxidants are found in fruits, vegetables and animal sources and include vitamin C, vitamin E, flavonoids, polyphenols, minerals (selenium), alpha lipoic acid, melatonin, CoQ10 and many others substances. Since different antioxidants work on different pathways in the body we need many different vitamins and minerals to act synergistically together to neutralize free radicals. This is why it is prudent to consume a wide variety of different foods. Antioxidants work in two different ways. The first way is that they can prevent oxidation from occurring by stabilizing ROS and free radicals. The second is that when a free radical starts a chain reaction the antioxidant can terminate the reaction mid-way through.

What is Oxidative Stress?

Oxidative stress can be thought of as the balance between the production of free radicals/ROS and the body’s ability to detoxify the free radicals/ROS or repair the damage done by them. Normally the body is equipped to handle these stressors and the total burden placed on the body is manageable. However, overexposure to cigarette smoke, UV radiation, other environmental toxins and even excessive amount of exercise can overwhelm the body causing reactive oxygen species to accumulate. The accumulation of ROS damages cells and causes mutations within the cells. Increased levels of oxidative stress have been linked to arthritis, diabetes, cancer, atherosclerosis, heart attacks, asthma, COPD, stroke, neurodegenerative diseases (such as Alzheimer’s and Parkinson’s) and many other diseases1.

What Role Does Oxidation Play in Aging?

Did you know that oxidation is the cause of wrinkles and sagging skin? The oxidative stress theory of aging was first proposed by Denham Harman in the 1950’s. He conceived the idea that as time progresses the number of ROS in our body increases which negatively affects our overall level of oxidative stress. Invariably, the ROS which are produced in the mitochondria will bind to proteins, lipids and carbohydrates which are the building blocks of our bodies. These building blocks are damaged and destroyed and the body becomes less and less capable of repairing the damage done. Our skin sags because we lose collagen to oxidative stress and then are unable to replace the collagen. Our joints begin to ache because the connective tissue becomes oxidized and is destroyed and we cannot replace the connective tissue at the rate at which it is oxidized. Oxidation also weakens body systems which is why we are more likely to injure ourselves as we get older and why our chances of mortality increase from causes such as strokes, heart attacks and cancer. Furthermore, ROS can damage neurons in the brain which leads to neural degeneration and is one of the reasons why we begin to lose our memory as we age. As we can see, oxidation is implicated in many of the most common illnesses that affect humans.

How Can We Prevent Oxidation?

In the past when we ate a healthy diet and our environment was relatively free of pollutants, the body had everything it needed to counteract oxidative stress. Despite an increase in our lifespan, the rates of chronic disease in Western society have progressed at an even faster rate. Nowadays, the general population does not eat a nutrient dense diet containing ample antioxidants. Additionally, the amount of environmental pollutants are exponentially higher than they used to be. Not coincidentally the amount of chronic and degenerative diseases in the population has skyrocketed.

The first and most important step to preventing oxidative damage is getting a good night’s sleep. It is during sleep that our body repairs and regenerates tissue while also detoxifying ROS and free radicals. Second, eating a nutrient dense diet is vitally important so that the body contains a plethora of antioxidants and other detoxifying substances to counteract oxidative stress. Did you know that sugar is the most oxidative food we can eat and therefore a diet high in sugar will cause a great deal of oxidative stress on the body. Lastly, brief bouts of high intensity exercise has been shown to increase our resistance to stressors and needs to be included in a healthy lifestyle. Did you also know that the vitamin and mineral content of plants are lower than they were 100 years ago?2 Supplementation can mimic some of the vital components of plants that are lacking in today’s agriculture. It is recommended that you consult with your Naturopathic Doctor prior to supplementation. This is because there are a few things that people are doing wrong with supplementation and we want to make sure you avoid these pitfalls. Additionally, not all nutrition plans are for everyone, nor are all exercise plans; therefore, it is vital that you consult your Naturopathic Doctor who can create a treatment plan that is right for you. This treatment plan may include supplementation, botanical medicine, homeopathy, injection therapies or one of many other treatments offered at the Natural Terrain Naturopathic Clinic.

Hormesis

Not all stress is bad and in fact some stress is good and strengthens the body. Have you ever started running and could barely run 1km, but within a few short months you could run that multiple times over. This is hormesis at work. Hormesis is the concept that small doses of a stressor help prime the body to handle that stressor better in the future. This concept also applies to heat, toxins, lack of food and a broad range of other stressors. It has been found that by limiting food intake and fasting intermittently we can actually increase lifespan because multiple different survival mechanisms are activated (3). It is thought that the production of free radicals also primes the body and strengthens it. This in turn can lead to an increased lifespan. You may be thinking, “So it is true what doesn’t kill me makes me stronger!” Not quite. Short term, small doses of stressors are the key. When stressors last a long time they cause an accumulation of ROS in the body which overwhelm our natural defenses and in the end cause health problems.

If Oxygen Causes Oxidation, Why Are We Using Ozone To Treat Patients?

Ozone (O3) is a molecule containing three oxygen atoms as compared to the dioxygen (O2) that we normally breathe. The fact that ozone contains one more oxygen molecule means that it is highly reactive. This property makes ozone oxidative, but this is what also gives ozone its healing properties. As it happens, ozone is quite damaging to the respiratory system when inhaled (4) as well as to most tissues that are exposed to it in large amounts. However, when blood is mixed with ozone in a therapeutic dose the oxygenation of blood increases tenfold (4). This oxygenation of blood has many therapeutic benefits, but predominantly it has immunomodulatory effects. This means that for those individuals who have overactive immune systems: such as autoimmune, chronic and inflammatory diseases ozone will calm the immune system down.

Many illnesses (especially structural disorders) are caused by a lack of blood supply which results in lack of oxygen to tissues as well as allowing a build of a waste. This prevents an individual’s body from properly healing. Ozonation increases oxygenation of the blood and up regulates the immune system so that when it is injected into areas which previously had limited blood supply ozone stimulates a low grade immune response which repairs and regenerates tissues. Therefore, when given in a therapeutic dose ozone has a hormetic effect on the body which stimulates the body natural healing capabilities providing a multitude of benefits.

1. Lien Ai Pham-Huy, Hua He, and Chuong Pham-Huy. 2008. Free Radicals, Antioxidants in Disease and Health. Int J Biomed Sci. Jun; 4(2): 89–96.
2. Davis D. 2009. Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? HORTSCIENCE VOL. 44(1).
3. http://www.intermittentfaster.com/intermittent-fasting-science/
4. Sagai M, Bocci V. 2011. Mechanisms of Action Involved in Ozone Therapy: Is healing induced via a mild oxidative stress? Med Gas Res. 2011 Dec 20;1:29. doi: 10.1186/2045-9912-1-29.

Children’s Eczema

Eczema, also known as atopic dermatitis, is an inflammation of the skin and occurs in up to 25% of children and some adults. The term eczema is used as a blanket term for numerous skin conditions, but is primarily used to describe dry, itchy, red, flaky skin. The acute form of eczema includes fluid filled blisters that may become scaly, form a crust or can result in thickening of the skin. The chronic form also includes redness, crusting, scaling and a thickening of the skin. The skin can become so dry that it often cracks and bleeds. This is known as the weeping stage of eczema. Individuals affected by eczema will notice that it occurs predominantly in parts of the body where flexing occurs, but it is not limited to these areas and can occur all over the body.

There is no single known cause of eczema and its origin is multifactorial; however, allergens are believed to play a huge role. Individuals who are hypersensitive to allergens and develop other diseases such as asthma, hay fever and pinkeye are more susceptible to developing eczema. There is a genetic component to eczema. Children whose mothers had asthma or eczema during pregnancy are twice as likely to develop eczema in their life. Some other factors that are known to trigger eczema include; stress, pollution, certain foods and chemical sensitivities. Liver toxicity also plays a role in eczema. The liver is the main organ of detoxification, if it is not working well, then the detoxification process is taken over by the skin and lungs. Both of which are not particularly good at detoxing and patients will then present with allergies, asthma and eczema.

The conventional approach to eczema is cortisone cream. It is an extremely potent steroid cream that is applied directly to areas affected by eczema. However, anything applied to the skin eventually finds its way into the bloodstream. The most common side effect is thinning of the skin. Overuse of steroid creams can damage your liver and kidneys. Additionally, cortisone can be damaging to your adrenal glands resulting in hormonal imbalances. The downfall of steroid creams is that it reduces inflammation by masking the symptoms of eczema and does not get to the root of the problem. So as soon as you stop using the cream your eczema will re-appear.

Naturopathic Doctors understand that inflamed skin is just a symptom of a deeper problem; therefore, treatment involves treating the root cause of your problem. To understand this, we must understand that eczema is caused by a hypersensitive immune system. A part of the immune system contains two types of T helper cells (TH); TH1 and TH2. TH1 cells actively kill viruses, bacteria, fungi, tumours and other invasive in organisms in your body. TH2 cells protect the body from allergens, chemicals and other things such as parasites. Those with a dominant TH2 immune response are more likely to develop asthma, hay fever, eczema. All infants are TH2 dominant while in the womb so that the mothers TH1 cells cannot reach the developing fetus. This carries into adolescence, but by adulthood TH1 cells should become dominant. However, this is not always the case and there are many hypotheses why this occurs.

There are many reasons for a hypersensitive TH2 response such as:

Food intolerances
Liver toxicity
Gut dysbiosis
Antibiotic use
Environmental toxins
Stress
Vaccinations (stimulate the TH2 response and inhibit TH1)

A child with a hypersensitive TH2 immune system has predictable symptoms that generally develop over time (1).

In infants, atopic eczema and food allergies are seen
In childhood asthma and hay fever commonly occur
During the teenage years, development of seasonal rhinitis and conjunctivitis can occur

The first step to treating eczema is determining what factors are causing the hypersensitivity reaction. Dr. Mason-Wood may perform various lab exams to find what these are. Tests can include blood, urine, hair, stool and saliva testing, hormone and adrenal testing or various other tests. The most common test that Dr. Mason-Wood recommends for patients with eczema is a Food Intolerance testing. This test checks to see if an individual is intolerant to certain foods. This intolerance is not life threatening, but does cause an immune response which may be a factor in eczema. Once the intolerant foods are discovered, removal from a patient’s diet helps reduce the symptoms of eczema. Further steps include addressing Leaky Gut Syndrome, treating gut dybiosis and then healing the gut with botanicals and supplements. Additionally, removing irritants such as soaps, detergents, scents and creams may be needed, as well as detoxifying toxins in the body. Finally, balancing the body’s TH2 dominance is important and ensures that eczema will not re-occur.

Since the development of eczema is multifactorial removing foods you are intolerant to may not be enough. Other factors may be involved and so other treatments may be necessary. Other common treatments for eczema include botanical medicine, environmental medicine, injection therapies, supplementation, lifestyle counselling, Traditional Chinese Medicine and homeopathy. Once Dr. Mason-Wood has assessed the root cause of your eczema he will work with you to choose the correct treatment plan for you. To address your eczema, book an appointment with Dr. Mason-Wood today by calling 587-521-3595.

1. Douglas JA, O’Hehir RE. Diagnosis, treatment and prevention of allergic disease: the basics
MJA 2006; 185:228-233
2. Adapted from http://www.ccnm.edu/health_concerns_rsnc/eczema

Environmental Quiz

Check each item that applies to you:

Do you drink pop, calorie free or sugary drinks? This includes mixing them in with alcohol (ie rum and coke)
Do you drink anything out of a plastic bottle?
Do you use non-stick frying pans?
Do you drink Vitamin mineral or Gatorade water?
Do you use a microwave?
Do you use a cell phone or a computer for more than 3 hours a day?
Do you use Advil, Tylenol, Immodium or any over the counter medication more than 1x/ year?
Do you eat foods that have food coloring (ie Smarties, M&Ms, cheddar cheese, etc) ?
Do you consume canned goods (ie soup in a can)?
Do you use personal care products with phthalates or parabens?
Do you drink more than 2 alcoholic drinks per day?
Do you exercise less than 30 minutes per day, 4 days per week?
Do you regularly consume foods that are Genetically Modified? These foods are: Corn, Soybeans, Canola, Cottonseed and Beet sugar.
Do you eat any of the following foods in the non-organic form:

1. Strawberries	7. Nectarines
2. Spinach	8. Apples
3. Kale, Collard and Mustard	9. Bell & hot peppers
4. Grapes	10. Cherries
5. Peaches	11. Blueberries
6. Pears	12. Green beans

Do you drink manufactured orange juice?
Do you suffer from any of the following: ongoing fatigue, headaches, pain, and constant colds and coughs?
Do you regularly experience digestive concerns such as gas, bloating, constipation, diarrhea or irritable bowel syndrome?
Have you been diagnosed with low thyroid function or a skin condition (ie eczema, psoriasis, acne)?
Do you use hand sanitizer or Colgate toothpaste on a regular basis?
Are you more than 15 lbs overweight?
Do you use perfume?

Score: _______

Results

Number of checks	Category
Less than 5	You win top marks and qualify for the “Squeaky Clean” award – Congrats!
Between 5 -12	You need to reduce your environmental toxin exposure and may need an integrated detoxification program. Dr. Mason-Wood, ND can provide an assessment to see if a detoxification is right for you and provide lifestyle counselling to help you minimize toxin exposure – call our clinic today to schedule an appointment with Dr. Mason-Wood, ND at (587) 521-3595 or schedule an appointment online at https://naturalterrain.com/contact-us/.
Greater than 12	You need an integrated detoxification program – call our clinic today to schedule a critical care appointment with Dr. Mason-Wood, ND at (587) 521-3595 or schedule an appointment online at https://naturalterrain.com/contact-us/

Are You Getting Enough Vitamin D?

Every day, I am constantly reminded of how amazing our bodies are. While I was out enjoying the sun this past weekend, I reflected on Vitamin D and how incredible it is that our skin can produce such an important molecule when exposed to the sun.

Vitamin D is an important part of maintaining regular body functions as well as preventing many diseases. Some of the benefits of Vitamin D are…

- - Maintaining calcium and phosphorus balance
  - Promoting strong bones
  - Reducing inflammation
  - Decreasing cardiovascular risk
  - Lowering the risk of cancer
  - Reducing overall mortality rates
  - Lowering the risk of pre-term birth in pregnant women
  - Reduced incidence of dementia
  - And it plays a major role in a healthy immune system. It is associated with…
    1. 1. Increased production of antimicrobial peptides by the immune system.
        
        Less respiratory tract infections
        
        Fewer cases of influenza
        
        Fewer autoimmune diseases

Despite longer exposure to sunlight in the summer, Vitamin D deficiency is more common than you may think. In Canada, cold winters have us bundling up, staying indoors and limiting our exposure to the sun. The long winters can put our bodies into a deficient state. Additionally, ageing, disease, obesity, medications and genetic mutations may put a person at risk of vitamin D deficiency.

Luckily, your naturopathic doctor can test your vitamin D in office and help you reach the ideal levels. This quick test can help us identify causes of illness, help prevent many diseases and promote optimum health.

With the start of back to school right around the corner, it is a good idea to discuss with your naturopathic doctor about the importance of vitamin D. Book an appointment today to have your vitamin D levels tested.

Amalgam Removal – Important information ahead!

If you are considering getting your silver fillings (amalgams) removed or replaced, we recommend supporting your body with a pre and post detoxification program. This is because when you remove the filling, chemicals (i.e. mercury) contained in the filling can escape despite the dentist’s best efforts to contain it.

The most problematic concern is mercury. Mercury has the potential to damage/affect any organ system, as it binds to the sulphur-containing portions of proteins found throughout the body.

Some of the side effects of mercury exposure include…

Suppression of the immune system
Dysregulation of immunity
Fatigue
Headache
Loss of appetite
Numbness
Tingling
Eventual loss of sensation in the extremities.
Alteration in taste (metallic taste)
Hearing problems
Vision problems.
Tremors
Problems with balance and coordination
Irritability
Excitability
Mental health conditions such as depression and psychotic behaviour. ¹

At Natural Terrain, we offer heavy metal testing which measures the levels of toxic and essential minerals. Click here to see a sample report of the minerals tested.

We recommend testing your levels of heavy metals one month after having your fillings removed to determine whether further chelation/ detoxification is required. Chelation is a treatment that uses an agent, known as a chelator, to bind to heavy metals in the blood and fluid around cells in order to promote the excretion of toxins, such as mercury, from your body. This is a process that needs to be conducted by a Naturopathic Doctor trained in chelation therapy. For more information, please schedule an appointment with Dr. Michael Mason-Wood by calling 587-521-3595 or schedule on-line.

References:

1. Rocky Mountain Analytical Lab test report

Greening the Cancer Cause: Changing the Way Women Think About Breast Health

From April to October, one well-intentioned organization after another is asking for money to support “a cure for cancer” or cancer research. As a cancer survivor and naturopathic doctor, I donate to a brilliant program created by three courageous women in Canmore, Alberta -the Pink and Green Ribbon campaign. (Now called Rethink Breast Cancer). Committed to stopping cancer before it starts these women put into action local initiatives designed to clean up the environment and bring awareness to the chemicals we put in our bodies with the goal of making our communities healthier places to live.

The pink represents a commitment to creating breast cancer-free communities through promoting healthy breast education and focusing on prevention. The green reflects a stand for addressing the connection between the environment and women’s health.

With the slogan, “Love Your Planet. Love Your Body. Love Your Life,” the campaign co-founders, including my naturopathic colleague Dr. Monika Herwig, create local initiatives designed to clean up the environment and make our communities healthier places to live.

These women, all mothers of daughters, also want to change the way women think about breast health. They’re not comfortable with the current statistics and predictions for breast cancer (i.e., One in nine will develop breast cancer). In their desire to make a difference, they declare the opposite: “Eight in nine women will have healthy breasts for their lifetime.” This subtle positive shift is extremely empowering. I find that one’s mental health is often an overlooked aspect of one’s physical health – and the two are intimately connected to our overall sense of well-being. What would happen to the current statistics for breast cancer if we took a positive approach? Let’s do more than wonder! They posed the following questions and started a conversation around the topics below:

What if we all started talking more about breast health?
What if healthier breast tissue and less exposure to carcinogens made our breasts less susceptible to cancerous changes?
What if all the products available to us as consumers were good for the planet (soil, water and air quality) and for our bodies?
What if girls at puberty were taught simple healthy breast practices?
What if all women understood the anatomy of their breasts?
What if all communities in North America became pesticide-free?

The campaign started on Earth Day and ended on Rachel Carson Day. Rachel Carson was an environmentalist in the 1960’s who wrote a book called “Silent Spring”. She was a pioneer in creating awareness regarding the link between our health and the environment. The Rocky Mountain Soap Company hosts a running event during this time and it is an amazing event that typically sells out – I encourage you to participate in this event.

The campaign also provided daily practical solutions for keeping the critical relationship between the environment and health in mind, using the topics soil, air, water, our energy and our bodies.

Our soil

In naturopathic medical school, Dr. Sat Dharam Kaur ND was one of my favourite teachers. Kaur, who has a naturopathic practice in Owen Sound, Ontario, specializing in the prevention and treatment of breast cancer, says, “Not unlike our bodies, soil is a living biological entity composed of a community of organisms, organic matter and minerals. A healthy soil provides a high mineral and nutritional reservoir to nurture the vitality of the plants and, in turn, the animals (including humans) that are sustained by it. To establish good health, we need to honour the cycle of life, restore mineral balance to the soil and our food, and eliminate from the environment and our bodies harmful chemicals and heavy metals.”

Healthy soil action steps…

Purchase organically grown food or grow your own food and discourage the use of pesticides and chemical fertilizers.
Embrace your playful spirit and dig in the dirt.
Connect with the earth and see what you find. Encourage children to join you.
Purchase organically grown food or grow your own food and discourage the use of pesticides and chemical fertilizers.

Watch CBC’s Wendy Mesley in “Chasing the Cancer Answer”. I was struck how, in documenting her own breast cancer journey and quest for answers, Mesley also revealed that cancer has become a business-an extremely profitable business for pharmaceutical companies.

Our water

“Rivers and lakes are the earth’s umbilical cord that brings us water and minerals; the oceans are our collective amniotic fluid. If the rivers and oceans are contaminated, so will the water be that makes up 70 percent of our physical structure,” says Dr. Kaur ND.

Healthy water action steps…

Filter your water and store in a glass container. My favourite is a reverse osmosis system with builtin activated charcoal, if you can afford it. Otherwise, go with the activated carbon block filter without silver. Store your filtered water in a glass container.
Stop using plastic water bottles. Health Canada has acknowledged the health risks associated with bisphenol-A, a toxic compound found in plastic – make the switch to a glass or stainless steel water bottle available at many health food stores. This will reduce the toxic load on your body, as well as decrease plastic refuse for the planet.
Drink water: The basic rule of thumb is to consume half of your body weight (in pounds) in ounces of water – this is a MINIMUM recommendation. For example, a 140- pound person needs to drink a daily minimum of seven 10-ounce glasses of water each day.
Make a commitment to the purity of your drinking water and to the lakes, rivers and water table in your area. Clean up a local river, shoreline or stream by going for a hike and picking up garbage.
Prevent dehydration. When we are water deficient, the ability of our kidneys to filter toxins suffers and we have fewer stools. Headaches, fatigue, joint pain, inability to concentrate and digestive disturbances increase.

Our air

According to Dr. Kaur ND, “New plant growth continues to release oxygen, while carbon dioxide is absorbed by plants. The balance between oxygen and carbon dioxide ensures the quality of the air we breathe…Take steps to restore clean air in our homes, workplaces and communities.”

Healthy air action steps…

Reduce carbon emissions and choose to ride your bike, walk, car pool or take transit.
Discover the benefits of deep breathing and how it affects all facets of your life. Being conscious of your breath in difficult moments can completely change your outlook!
Get some relief and take off your bra! Feel the air you breathe. There is a 21-fold greater chance of developing breast cancer in women who wear their bras more than 12 hours daily and a 113-fold increase in breast cancer incidence among women who wear their bras all the time. One of the factors that promotes tumour growth is poor microcirculation in the area where tumours develop (often due to impingement of tissue by underwire bras).

Our energy

“Our sun, from which we derive most of our planetary heat, light and energy, has existed for five billion years, and, like many of us, is considered to be in middle age. Without the sun, there would be no plant or animal life on Earth…” says Dr. Kaur ND.

Healthy energy action steps…

Invest your energy in activities, hobbies, volunteer work or causes you feel dedicated to and excited about that develop your skills and abilities.
Learn to define your needs and gifts. Connect with groups of like-minded individuals throughout your life who support and validate you.
If possible resolve conflict as it occurs, rather than holding it inside you, or let it go. Find an outlet for expressing your feelings (be they anger, grief or despair) – such as journaling, art, counseling, song writing, etc. And then if that really isn’t working, do up your shoelaces and get out for a walk, run or bike and breathe it off.
Find a spiritual practice or exercise that you feel connected to. It is my personal belief that a connection to a spirit, whatever your chosen practice is, is critical and vital to healing yourself and the current state of the planet. If possible resolve conflict as it occurs, rather than holding it inside you, or let it go.

Our bodies

“The dramatic rise in breast cancer rates over the last half-century is not so much due to female hormones but to environmental chemicals that mimic female hormones and our body’s inability to eliminate them,” notes Dr. Kaur ND.

Healthy body action steps…

Minimize your exposure to xenoestrogens (see below), such as those found in plastic.
Eliminate plastic residues from your body by doing a supervised sauna detoxification.
Avoid plastic cling wrap. Use paper towels to wrap sandwiches. Reduce consumption of fatty foods packaged in plastic and heat-sealed containers.
Before accepting the new plastic coating treatment for your children’s teeth, ask your dentist whether it contains bisphenol-A.
Learn to read labels and properly dispose of unhealthy household cleaners.
Get comfortable with doing a self breast-exam. Your breasts will be easiest to examine right after your period. If you are not comfortable doing a self breast exam, schedule an appointment with your healthcare provider. Ask her/him to teach you how to do a self breast-exam. Get comfortable with the importance of breast massage.
Lastly, I encourage you to purchase her books, available online at Chapters/Indigo. Also, make an appointment with a naturopathic doctor and to take the necessary steps you need towards loving yourself, the planet and your life.

With one in nine women developing breast cancer, most women think they are going to be a cancer statistic, and the current media is cultivating a culture where we just assume we will get cancer. This needs to change. More specifically, we need to revolutionize how we think about and address our health.

Understanding Hormones and Breast Health

An article about breast cancer would be incomplete without mentioning the impact of hormones on our health. Hormones are chemical messengers our endocrine system, responsible for regulating many cellular processes. Hormone receptors are located throughout the body. Breast tissue is one area that contains a high amount of receptors for the female hormones estrogen and progesterone.

There are three forms of estrogen (estriol, estradiol and estrone). Estradiol (E2) and estrone (E1) are associated with increased breast cancer risk while estriol (E3) may have protective properties.

The other important estrogen to know about is xenoestrogen-manmade synthetic chemicals found in our environment and known as estrogen imposters or hormonal disruptors. Sources of xenoestrogens include synthetic estrogens (birth control pill, HRT, fertility drugs, and hormones in meats and dairy products), chemicals leached into food from microwaving in plastic containers or in plastic wrap, certain detergents, plastics, cleaning supplies, herbicides and pesticides.

The body cannot tell the difference between a man-made chemical xenoestrogen and the estrogen the body naturally produces. As such, xenoestrogens disrupt our hormonal balance and messaging system. In addition, they attach more firmly to estrogen receptors and persist in our bodies and the environment longer than natural hormones because we do not have efficient ways to eliminate them. As a result, we are chronically exposed to a higher level of estrogen stimulation than necessary.

To add insult to injury, the accumulation of xenoestrogens typically occurs in our fatty tissue, such as the breasts. The cellular accumulation of fat-soluble toxins and xenoestrogens in the breast tissue can make the cells there more vulnerable to abnormal changes and cancer.

On a positive note, there are ways to help remove toxins from our bodies, including proper naturopathic detoxification methods, sauna protocols and homeopathic drainage protocols. Since an ounce of prevention is worth a pound of cure, the essential approach is to address the cause by decreasing the presence of these compounds in our lives and on our planet.

Environmental Toxins – Do You Know Your Body’s Levels?

What does your Teflon frying pan, microwave popcorn, pizza box and lipstick have in common? How about a receipt from the store, a can of tuna and a plastic water bottle? Let’s not forget that cute rubber duck in the bathtub, anti-bacterial hand soap near the sink, Colgate Total toothpaste and the deodorant in the bathroom cabinet. The answer is chemicals – namely perfluorooctanoic acid (PFOA), bisphenol-A (BPA), mercury, triclosan and phthalates. According to the Canadian authors of “Slow Death by Rubber Duck: How the Toxic Chemistry of Everyday Life Affects our Health” – this is a bad news story with a positive outcome.

The bad news is that our bodies are affected on a daily basis by chemicals from environmental pollutants, medications, contaminants in our water supply, pesticides, hormones in our food supply, cooking utensils, pots and pans (Teflon and plastic), cosmetic products, alcohol, children’s toys, canned foods and the list goes on. The cumulative effect of these chemicals can contribute to a wide variety of health concerns, such as: reproductive problems, hormone imbalances, breast cancer, testicular cancer, fatigue, immune dysfunction, asthma, birth defects, liver damage, attention deficit disorder and dementia – to name a few.

Some of the chemicals mentioned above have a short life in the body and others are persistent which is a problem not only for you as an individual, but also for the planet. However, it is not a doom and gloom story. As the toxic load in our bodies continues to increase, detoxification is critical to maintain optimal health. The first steps include:
1) understanding your body’s natural detoxification processes
2) learning what factors in our everyday lives disrupt this process and
3) taking the necessary steps to get back on track. This includes a carefully designed nutritional detoxification program that is supported by research and science.

Keep in mind that your body’s ability to detoxify may be impaired by factors such as: prescription medications, constipation, poor kidney health, insufficient detoxifying enzymes, poor liver health and/or inadequate nutrients, vitamins and minerals that the liver and other detoxification systems need to perform effectively. At our clinic, we offer an Environmental Pollutants test which measures the level of parabens, phthalates, and volatile solvents in the body. Then based on the results to various pollutants, a treatment program is customized for each patient which supports the organs of detoxification (ie liver, kidneys, colon, lungs and skin). We also recommend the following simple steps to protect your family:

1. Read ingredients on products, as phthalates often are not listed; however, the word “Fragrance” or “Parfum” near the end of the ingredient list is your clue that the product contains phthalates.

2. Unplug air fresheners as many contain phthalates. Baking soda is a natural alternative that can be used to absorb bad odors.

3. Visit ecocenter.org to check out ingredients in the toys you own or want to purchase to ensure they are not harmful for your children.

4. Avoid too much fast food – hamburger, pizza or microwavable popcorn packaging may be coated with PFCs (perfluorinated compounds).

5. BPA leaches from containers into the contents and we end up consuming it. Containers do not need to be heated for this to occur. Switch to glass or stainless steel containers where possible. Do not microwave your leftovers in polycarbonate or plastic containers – use glass containers instead. Do not use a plastic lid cover in the microwave to prevent food from spraying. Better yet, don’t use a microwave.

6. Change cookware from Teflon (especially if its scratched) to stainless steel or cast-iron and change plastic cooking spoons and spatulas to wood or metal.

7. Buy flaked, skipjack or chunk light tuna instead of solid white (albacore) tuna, which has the highest amounts of mercury. Check out the US Natural Resources Defense Council tuna calculator to see how the fish you are eating affects your mercury levels. King mackerel, shark, swordfish and tilefish also contain high amounts of mercury so avoid these as well.

For more information see:
http://water.epa.gov/scitech/swguidance/fishshellfish/outreach/advice_index.cfm

8. Avoid products labeled “antibacterial” that contain triclosan (ie Microban, Biofresh, Lexol 300). Wash your hands the “old fashioned” way, with a good 30-second lather of soap and water. Colgate Total toothpaste also contains triclosan.

9. Check out www.cosmeticdatabase.com to find out what’s in your cosmetic products. If your products rate greater than 5 out of 10 on the toxicity scale, find healthy alternatives by visiting a health food store.

10. When puzzling over the small recycling numbers on the bottom of plastic containers, remember this pneumonic: 4, 5, 1 and 2; all the rest are bad for you.

11. Use cloth bags instead of plastic bags for shopping.

12. Encourage politicians to introduce legislation to phase out PFCs from food wrapper and other consumer products, to legislate for better control of triclosan, and to demand non-toxic toys for your children.

13. Refer to the Environmental Working Groups dirty dozen and clean 15 lists to see which vegetables and fruit contain the most and least amount of pesticides (www.ewg.org)

14. Get your levels of chemicals tested – Naturopathic Clinics can run an Environmental Pollutants Panel – ask your Naturopathic doctor if you need to be tested.